Name: Playbook - Sam Sweeney - W3/D3 Full Body
Uploaded: 2023-06-03T13:16:10.438Z
Duration: 50 min
Description: W3/D3 Full Body

30 sec is a breeze compared to the two min rounds. 🥵😍

Serena

Stephanie

Lisaq

That has been the toughest workout so far 🥵🔥

Allison

This was significantly harder than the level of the other workouts. The reverse burpees weren’t even something I could do. Didn’t finish the workout because it was just aggravating

Emily

By far one of my favorite full body workouts!! Such a good one! 🥵👊🏻

Nicole

Loved. I need to work on that reverse burpee ^.^

Lauren

I didn’t get the whole 2 min but still challenged myself

Michelle

Loved this one. Needed something that was close to body weight only that was just some movement to get some blood flowing to sore muscles! ❤️‍🔥

Alexandra Casi

Very challenging! But felt great to complete it ✅💪🏼

Tanzee

I could only complete two rounds! This is a tough one if you’re not at a certain fitness level - which apparently I’m not 🤣

Marisol

Leigh

Sean

Ariz

Krystal

45‘20”23
Btw,sprinter step ups could be more fun if you choose stairs 😗

yangBAE

Mansi Maurya

Kayla

Mary

This 2nd time of 6 weeks is a lot harder than the 1st time!! 😬

Leslie

Damn woman, that was so much harder than it looked. Those reverse burpees 🥵🥵🥵🥵

Katie

Brandon

Tara

Week 3: Day 3: Full Body 
Instruction: This workout is to be done in one giant set. Completion of all exercises on the list, in the order listed, equals one round. Within one round, each exercise is timed. Times for each round are listed below. The goal is to expend as much effort as your fitness level will allow during the specified time. **Cut time for each exercise if needed 
Rest minimally after each exercise during a round but rest 1-3 minutes in between rounds.

Round 1 2 Minutes each exercise 
Round 2 1 Minute 30 seconds each exercise 
Round 3 1 Minute each exercise 
Round 4 30 seconds each 
Round 5: 1 Minute 
1. Plank Crawl 
2. Half Burpee 
3. Weighted Cocoon 
4. Deck Squat 
5. Straight leg sit up press 
6. Same Leg Sprinter Step Ups (split time evenly each side)

- From a high plank position 
- Keeping your body and legs straight 
- Walk your hands and feet forward in small steps

Plank Crawl

- From push up position 
- Lower bringing your body down to the floor
- Keeping your legs straight 
- Hop forward placing your feet on the floor
- Hop feet back out to starting position

Half Burpee

- Lying on your back with your arms and legs lifted off the floor slightly 
- Hold a single dumbbell in your hands 
- Tuck your knees toward your chest
- Move your hands to hug the knees
- Extend back out

Dumbbell Cocoon

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and jump

Deck Squat (Reverse Burpee)

- Begin by lying supine with dumbbells in each hand
- Sit up while pressing dumbbells overhead
- Lowe back down with control

Straight Leg Sit Up + Press

- Bring one foot up onto the bench and push through your heel to come up
- Bring your back leg up and drive your knee forward 
- Step down and tap the floor with your foot
- Complete desired reps then repeat on the opposite side

Single Leg Sprinter Step Up

Full Body Circuit

W3/D3 Full Body

Wow, crazy how long a minute takes to pass!! 😂😂

Lisa

Awesome start! My arms and shoulders are toast! 🔥

Carly

Lety

W1/D1 Upper Body

KELSEY

Libby

Megan

W1/D2 Lower Body

Missy

Such a great workout to start the day with but 🥵 after that leg day!

Hannah Ricci

W1/D3 Full Body

Kimberly

W1/D5 Upper Body

Chut

W1/D6 Lower Body

Amazing workout. I am increasing my weight and this hit me hard.

Taylor

Dee Hurter

W2/D1 Upper Body

Shannon Smolinski 

W2/D2 Lower Body

Demitria

I 100% modified: 3 rounds only 120, 90, 60. The 2 minute exercises had rest breaks. This felt more like a core workout, not a “full body” workout. Some moves aren’t very suited for long limbed gals like myself 5’8”. Some moves are much easier for Sam’s height. None the less…. I participated best I could. I wanted to cry a lot.

W2/D3 Full Body

W2/D5 Upper Body

Love the historical logs!! Would love it that much more if previous weights, from our logs, were incorporated into the next workouts. Would save me time switching back and forth.

🤷‍♂️ Just thoughts, because I don’t know how hard it would be to make that happen 😂

Absolutely LOVE the workouts and no -stagnant atmosphere! 🤙🏽

George

Jennifer Glenn

W2/D6 Lower Body

Modified 3 of all the exercises. Good workout.

Brittany

W3/D1 Upper Body

Emma

Amazing workout!! I feel myself getting stronger each week and having the grit to make it to the end of each workout. So good!

W3/D2 Lower Body

Ooops, forgot to start app when did workout, enjoying these timed workout sets

Very enjoyable. It's not so hard that you get demotivated but challenging enough that you can get a good workout.

Samantha

W3/D5 Upper Body

Low back pain strikes again… one year later wtf. This workout was wonderful tho

Tiffany

W3/D6 Lower Body

So hard!!! Definitely gives me a surge of excitement & accomplishment when I finish!!

Carmen B

Such a killer, but so good😮‍💨🥵

W4/D1 Full Body Challenge

Really liked this workout!! Definitely feel the pain from yesterdays full body challenge into todays workout.

After the full body challenge the day before, I decided to drop my weight for today. Loved the variety of this one!

W4/D2 Upper Body

🥵🥵🥵 absolutely kicked my butt. Such a great burn

W4/D3 Lower Body

Enjoying the amrap format, doing half of the time though😀

W4/D5 Upper Body

Jake

Great workout! Did half the amrap times and still got great sweat and burn~

W4/D6 Lower Body

W4/D7 Full Body

Owie! Did even number reps w/ 12.5#dbs… 23:01

W5/D1 Full Body Challenge

Really enjoy this amrap format😁
Did half of each amrap time w/ 12.5# db’s

Molly

W5/D2 Upper Body

Definitely going to feel the burn for next couple days!

Just gonna lay on the floor all day and try and catch my breath after that! 🥵

W5/D3 Lower Body

Did half the amrap time and still had great burn muscle fatigue!

I love these workout they are so good. I can't wait to do the other plans. I just want to note, the super man lat rows is part set 2 and 3 of this upper body day. Was this intended?

W5/D5 Upper Body

A Sweeney leg workout + ARN evolution = 🥵🥵🥵

W5/D6 Lower Body

Did 3 rounds in 21 minutes before moving on to other strength exercises

Beth

That was a fabulous workout~ did 25min version😁

W5/D7 Full Body

No f*#king way I can do 25 rounds! Did 15 rounds - and I was dying. Proud of myself though!

Wozers!! Used all the workout words in this one! 🤬🥵💪🏼

W6/D1 Full Body Challenge

Literally dripping in sweat 😅 great workout

W6/D2 Upper Body

Doing these giant sets even half the time allotted is bringing on the sweat and growth😁

W6/D3 Lower Body

Whew… had to go down in weight for the half curls

25‘in total,5-6rds for each set✅#mondayafternoondbtrain

W6/D5 Upper Body

Kiki

Six rounds. Then 4-5 I lost count 😭😅 So good!

W6/D6 Lower Body

It was very good 6 weeks challenge, usually i dont take rest day i noticed changes in my body shape thank you so much , now i will start another program

W3/D3 Full Body

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